The uterus contract during a period to allow the lining to escape the uterine walls and exit through the vagina. The contractions may cause discomfort or pain. Many people often call them cramps. Most people feel cramps during menstruation in their lower abdomen. However, the pain may also spread to the lower thighs, lower back, or groin. The cramping is usually worse at the start of your period and gets less painful as time goes on.
Exercise can help relieve pain, even though it is the last thing most people want to do when experiencing cramps. If a person has pain, strenuous activities may not help, but yoga, gentle stretching, or a stroll can be helpful. Exercise releases endorphins which act as a natural pain reliever.
Massages or self-massages over the abdominal 經痛 area can relax pelvic muscles, reducing cramping. To help with this, people can rub coconut oil, massage oils, and body lotions into their skin. If natural remedies are ineffective, you can use an over-the-counter pain reliever such as ibuprofen or aspirin.
They can also relieve pain and inflammation. Follow the directions for use on the label and consult a physician if you feel the prescribed dose is insufficient to alleviate menstrual pain. When they are on their period, many girls and women experience cramps. Women’s pain during cramps can be in their abdomen, pelvis (hip region), lower back, and upper legs. Pain is usually worst the day before and the first day after the period.
You might feel like going to school is impossible if your cramps are painful. You can avoid missing class by doing moderate-intensity exercises and stretching to relieve cramp pain.
During the first two days of your menstruation, you may experience less energy. This is because bleeding and cramps are typically heavier. Running or another high-intensity exercise may not be suitable. Yoga and breathing exercises are great ways to reduce cramp pain. Yoga reduces stress and improves flexibility. It also strengthens the muscles.
Try the Cobra, Cat, and Fish Yoga Poses. These poses can help with cramping and work best during heavier periods. It is best to stretch when your body is warm, such as after taking a shower or bath. Hold each stretch for between 30 and 60 seconds. Do not force yourself to feel pain or discomfort.
Place your hands beneath your shoulders while lying on your back with your legs straight. Lift your shoulders and head using your hands. Inhale deeply. You can hold this position for up to 30 minutes or as long as it feels comfortable. Return to the original work. Breathing must be profound. Try to fill your belly when you breathe.
As you breathe in, allow the stomach to expand. Exhaling (breathing out) softens and moves the stomach. You may need to relax a little if you can’t take a deep breath in your belly. Repeat this breathing pattern for two to three breaths. On your hands and knees. Your hands should be directly beneath your shoulders, and your knees under your hips. You can do this cow pose by deep breathing and lowering your belly to the floor.